Bruschetta-Stuffed Mushrooms

 Credit for this appetizer goes to the ADA's Diabetes Food Hub

Bruschetta is a colorful and delicious appetizer for any gathering. For a lower carb option, try this simple bruschetta stuffed in mushrooms instead of serving it on the traditional baguette.

Ingredients:

• 1 pint grape tomatoes - quartered

• 2 tsp olive oil

• 2 cloves garlic - minced

• 2 tsp dried basil

• 1/3 cup 2% mozzarella cheese

• 2 tbsp freshly grated parmesan cheese

• 14 oz (about 14 mushrooms) large "stuffer" mushrooms

• 1 tbsp balsamic vinegar

Preparation:

Preheat oven to 350 degrees F. 

In a skillet, heat olive oil and add garlic. Saute garlic for about 1 minute. Add tomatoes and continue to saute for about 4 minutes. Remove from heat and stir in basil and both cheeses.

Remove stems from mushrooms and fill with tomato mixture. Bake in oven for 15 minutes.

Let cool slightly, then drizzle with balsamic vinegar. Serve warm.

Blessed be... and happy cooking!

Shrimp & Pollock with Creamy Broccoli & Lima Beans

This dish is comfort food. Period. Great source of good nutrients combined with a very cozy flavor pallet, this dish will have everyone around the table smiling. Enjoy!

I know the dish looks like a pasta overload... In reality, pasta's glycemic index is in the low range at 52-54. The trick is to eat a sensible amount, which should be fairly easy considering the recipe only calls for six ounces of noodles in total.

 Ingredients:

• 6 oz pollock bites
• 6 oz lge shrimp - cleaned & tails removed
• olive oil
• splash of lemon juice - fresh squeezed preferred
• 6 oz frozen lima beans
• 6 oz broccoli crowns - cut up after cooking
• 1 lg yellow onion - diced
• 3 scallions - cut to 1/4" rings
• 1 15.5 oz can Cream of Shrimp condensed soup
• 1/3 cup half & half
• 6 oz egg noodles

Preparation:

Combine pollock & shrimp in a bowl. Add a dash of salt & pepper, a little olive oil and a splash of lemon juice. Toss to blend flavors and set aside.

Cook the lima beans and broccoli as you normally do. Cut the broccoli into small pieces. Set both aside.

Put on the water for the egg noodles... don't forget to salt the water.

Heat ~2 tbsp olive oil in a large skillet over medium heat. Saute until fish and shrimp are just done. Remove from skillet and set aside on a plate with a cover.

Add a little more oil if needed and saute the onion over medium heat. Add scallions and after a minute add the soup. Rinse can with 1/3 cup half & half, add and blend. Add the vegetables, blend and season with salt & pepper to taste. 

Finally, add the shrimp and pollock back to the skillet, blend and cover. Simmer on low for a couple more minutes for everything to heat through.

Serve over egg noodles as shown top of post or with noodles on the side. :-)

Blessed be... and happy cooking!

Heavenly Halibut... or Cod... :-)

This one is adapted from AllRecipes.com where the recipe calls for two pounds of halibut. As fun as that much fish may seem, we eat lovely 6 oz portions in my home which seems to be quite enough protein. I'm therefore paring down to a 2-person recipe and leaving out carbs to make the dish diabetic friendly. I like to serve this dish with a vegetable like lima beans that have both a low glycemic index (46) and load (7).

Ingredients:

• 2  6oz halibut or cod filets
• 1/4 cup grated Parmesan cheese
• 2 tbsp salted butter - softened
• 1.5 tbsp mayonnaise
• 2 tbsp chopped scallions
• 1 tbsp lemon juice
• 1/8 tsp salt
• 1 dash sriracha sauce

Preparation:

Pat filets dry using paper towel, squeezing gently to remove excess liquid and coat lightly with olive oil. Place filets into your toaster oven's foil lined baking tray with the rack set so the filets are about 6" from the heat source, and broil on a low setting for ~8 minutes.

HalibutCod

Meanwhile, mix all other ingredients in a bowl.

Remove filets from the oven, coat with mixture and return to the oven for about another 2 minutes. Your cue to serve is when the topping is bubbling and slightly browned.

Serve with a side of diabetic friendly vegetables and a green salad of your choice.

Blessed be... and happy cooking!

BBQ Boneless Skinless Chicken Thighs

These are so good I like to make extras. :-) To keep the sugars low I pair these delicious thighs with barley cooked in chicken stock along with a nice, vibrant salad.

Ingredients:

• 10-12 boneless, skinless chicken thighs
• 1/2 cup honey
• 1/4 cup country style Dijon mustard
• 2 tsp finely shredded lemon peel (optional)
• 3 tbsp lemon juice
• 2 tbsp olive oil
• 4 cloves garlic, minced fine (or 1/2 tsp garlic powder)
• 1/2 tsp salt
• 1/2 tsp Chilulah hot sauce (original or chili garlic)
• 1/4 tsp fresh ground black pepper

Preparation:

In a 1-cup measuring cup, combine all ingredients but chicken and mix thoroughly. Trim fat from chicken thighs and make sure you can fold each thigh open so they're not too thick. Place all chicken pieces in a ziplock bag. Pour marinade into bag, seal, mix and let sit for four hours.

Set grill to medium and grill chicken 10 minutes each side. During this time, simmer the remaining marinade on stove. After 20 minutes of grilling, flip thighs one more time and baste with cooked marinade. Grill 5 more minutes on low. Serve with cooked marinade on the side as extra coating or dipping sauce.

Blessed be… and happy cooking!

Weekend Ramble: Is Diet Soda a Healthy Choice?

The short answer is, in fact, a resounding NO! Find out why in this informative article published on University Hospitals health blog.

Is Diet Soda a Healthy Choice?

Jacob Wolf, ND, LAc - June 24, 2024

For health-conscious people, choosing diet soda instead of regular seems like a better choice. No calories, no sugar, no problem, right? “Wrong,” says Jacob Wolf, ND, LAc, naturopathic physician at University Hospitals Connor Whole Health. “Although diet soda doesn’t contain sugar, the artificial sweeteners, flavor enhancers and other chemical additives can be harmful to your health.”

Studies have shown that even one or two diet sodas a day can have negative health effects. If regularly consumed in larger amounts, the harmful effects of diet soda are multiplied, potentially increasing the risk for a variety of serious health problems, including:

Diabetes & Metabolic Syndrome. Studies have shown a link between diet soda and an increased risk for metabolic syndrome, a cluster of symptoms that may include low levels of HDL (good) cholesterol, high blood sugar, increased belly fat, high triglycerides and high blood pressure. Metabolic syndrome greatly increases the risk of developing type 2 diabetes.

AFib & High Blood Pressure. Studies show that drinking just one diet soda per day may increase the risk of cardiovascular problems including AFib (irregular heartbeat) and high blood pressure.

Weight Gain & Disrupted Hunger Signals. The artificial sweeteners in diet soda trigger the same response in the brain as real sugar. The moment "sweetness” is detected, it signals the body to release hormones to process the sugar. And because diet soda is hyper-sweetened, it can trigger cravings for more sweet, high-calorie foods leading to weight gain and belly fat in particular.

Dental Problems. Diet sodas often contain phosphoric and citric acids which can erode tooth enamel. Weakened tooth enamel can lead to tooth sensitivity, pitting of the tooth’s surface and changes to the color of the teeth, giving them a chalky appearance.

Headaches. People who are prone to migraines may be more likely to get headaches after consuming artificial sweeteners, such as those found in diet soda.

Changes in Bone Density. Diet soda contains phosphorus, which may decrease bone density and increase the risk of osteoporosis, especially in older adults.

Stroke & Dementia. The consumption of artificial sweeteners like aspartame, has been linked to an increased risk of neurological problems like stroke and dementia.

Gut Health. Some studies suggest that artificial sweeteners may disturb the balance of bacteria in the digestive tract, called the gut microbiome. Saccharin and sucralose in particular have been shown to dramatically alter healthy bacteria levels in the gut and may affect blood sugar control. Changes in the microbiome caused by artificial sweeteners may also inhibit some aspects of the immune system’s ability to respond to infections.

Kidney Disease & Kidney Stones. Excessive soda consumption, diet or regular, may increase the risk of chronic kidney disease and the formation of kidney stones.

Nonalcoholic Fatty Liver Disease (NFLD). Research has established a strong correlation between diet soda and NFLD, which affects up to half of people.

Thyroid Function. Some studies have found that drinking diet soda can cause the thyroid gland to work less efficiently, potentially leading to increased fat storage and weight gain.

Joint Pain. The artificial sweeteners in diet soda can trigger an inflammatory response in the body and may worsen joint pain.

Healthy Alternatives:

“Even though drinking a moderate amount of diet soda isn’t likely to hurt you, it has no nutritional value and offers no benefit to human consumption” says Dr. Wolf. “It’s better to quench your thirst with healthier alternatives like water, seltzer and unsweetened tea or coffee.”

“If you choose to occasionally indulge in soda, it’s better to choose one made with real sugar instead of diet versions with all the chemicals and additives. As always, moderation is key.”

Dr. Wolf also cautions people to be mindful of popular “natural” sodas made with newer sugar alternatives. Stevia and agave may trick the body into wanting more, and the sugar alcohol erythritol has been linked to an increased risk of heart attack, stroke and blood clots.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Bean Sprout Stir Fry

I must have looked over 50 or so recipes for bean sprout stir fry on the Net. In the end I decided to create my very own, making sure the composition was going to satisfy my need for diabetic friendly ingredients and provide great flavor as well. Serve this as a side to my Soy Sauce Salmon and you're in for a culinary delight with many flavor levels. Enjoy!

Ingredients:

• 12 oz mung bean sprouts
• 2 stalks green onion (scallion)
• 1/2 cup red bell pepper - minced
• 3 tbsp avocado oil
• 1 tbsp chopped garlic
• 2 tsp sesame oil
• 1 tbsp light soy sauce
• 1/2 tsp salt
• 1 tsp agave syrup
• 2-3 grinds from black pepper mill

Preparation:

Place bean sprouts in a colander and rinse/drain well. 

Chop the garlic, mince the red pepper and cut the scallions two ways. The white stem should bet cut to small disks, and the green tops can be cut at an angle so the look pretty.

Mix together sesame oil, light soy sauce, agave, salt & pepper and set aside.

Heat the oil in a wok, or as I like to use, a large non-stick Dutch oven. Saute the garlic and white from scallions over medium/low heat until fragrant. Do not let these items brown.

Next add the sprouts and red pepper. Turn to medium high and toss/cook for about a minute. Finally add the sauce and the green scallion cuts. Toss to heat through  and enjoy!

Blessed be... and happy cooking!

Slow Cooker Garlic Barley & Black Beans

Legumes are among some of the very best foods for us diabetics. There's a reason I devoted a whole Weekend Ramble to them a while back. Visit The Health Benefits of Legumes for more information.

Today I share with you a recipe found in one of my favorite recipe books, The Comprehensive Diabetic Cookbook for Beginners by Keith Laurence. In this dish he combines black beans (GI 30) with my absolute favorite grain barley. The recipe calls for hulled barley (GI 20-25) but if that is hard to come by, pearl barley (GI 30) will work equally well.

I personally prefer to use more than three cloves of garlic, but... well that's just me. LOL

The key to making this butt-ugly protein work is to pair it with something that will create a party in your mouth, because it certainly is NOT pretty to look at. The whole concept of attractive plating is just out the window with this one, so don't even think of a party for your eyes! LOL. I've found that an Italian tomato salad or my German Cucumber Salad take care of this nicely and will bring about the always loved Yummy Noises. :-)

I hope you enjoy this earthy dish as much as I do, and as always... feel free to make it your own with seasonings and sides that YOU like. Enjoy!

Ingredients:

• 1.5 cups hulled barley
• 2 cups dry black beans - rinsed and drained
• 8 cups vegetable broth
• 1 lge yellow onion - chopped
• 3-4 cloves garlic - minced
• 1 tsp table salt
• 1 bay leaf
• 1/2 tsp dried thyme

Preparation:

Mix all the ingredients in a 6 qt slow cooker.

Give all ingredients a good stir.

Cover and cook on low for 6-7 hours or until beans and barley are soft.

Remove the bay leaf and discard. Serve warm with a tossed green salad, traditional Italian tomato salad or my German Cucumber Salad.

For a breakfast treat next day form small patties, dip in egg and panko and fry to a crispy golden brown. 😊

Blessed be... and happy cooking!

Carolyn’s Chicken Piccata

Credit for this classic goes to my amazing wife Carolyn. She says it's just basic Piccata but every time she makes it, I can't help it and I fill the dining room with Yummy Noises, so..... Here it is for you to enjoy as well. :-)

Ingredients:

• 4 large chicken breasts sliced crosswise to make thinly sliced chicken cutlets
• 1 cup AP flour for dredging
• 1 tsp salt
• 1/2 tsp pepper 
• 8 tbsp butter - divided
• 2 tbsp olive oil - divided
• 3/4 cup dry white wine - a dry Pinot Grigio works well
• 1 tbsp lemon juice + zest of 1 lemon + lemon slices
• 1 tbsp brined capers - drained
• 2 tsp fresh parsley - chopped

Preparation:

Mix flour, salt pepper in a bowl or plastic bag

Dredge chicken in seasoned flour to coat; tap off excess

Melt half the butter and half the oil together in skillet/fry pan

Pan fry half of the coated chicken until golden brown, about 10 min, turning often

Remove and keep warm

Add rest of butter and oil and repeat for second half

When all chicken is cooked (and removed) pour wine into pan, scraping to dissolve all browned bits.

Mix in lemon juice and zest; reduce heat to low, simmer and stir until slightly thickened

Stir capers into sauce and add back chicken, turning to coat chicken

Garnish with lemon slices and parsley

Blessed be… and happy cooking!

Shrimp & Zucchini Pasta

 

Right off the bat I bet my fellow diabetics are frowning at the dish's inclusion of pasta. The key here, friends, is moderation. Pasta in and of itself has a glycemic index of 45 - 55, depending what research you follow, placing it at the high end of the low glycemic index range. The key here is to watch your glycemic load when filling your pasta bowl. We all love pasta, so it's real easy to overload your bowl and send your numbers soaring. Diabetics may want to opt for one of the many chick pea pastas by Banza for a much lower GI. There's a good balance in this dish even with the pasta, so moderation is not as hard as one might think. Enjoy!

Ingredients:

• 3/4 lb pasta of your choice
• 4 medium zucchini cut into bite size wedges
• 1 lb medium or large shrimp
• 2 cloves garlic, chopped
• ~1/4 cup olive oil
• 1/2 cup dry white wine
• 2 tbsp lemon juice
• Handful fresh Italian parsley, chopped
• 1 tsp oregano
• 1/2 tsp salt
• 1/8 tsp crushed Aleppo pepper or red pepper flakes (This amount gives just a hint of heat)

Preparation:

Put on the water for pasta… with salt, of course. Your pasta should be timed to be done when the rest of the cooking is completed for the best textures and flavors.

I like to prepare this in a large Dutch oven because the pasta can be added here for serving. Warm the olive oil and then add garlic, zucchini, salt, oregano and red pepper flakes. Stir gently over medium heat until zucchini are almost cooked through, about 10 minutes. Add shrimp and cook until almost done, maybe another 5 minutes. Raise heat and add wine, lemon juice and parsley. Once bubbling, lower heat and simmer for another 5 minutes to blend flavors.

Add drained pasta, toss gently and serve. A light, grated parmesan adds a wonderful touch to the finished dish, which should be done in each individual’s bowl.

Blessed be... and happy cooking!

Sauteed Zucchini with Mushroom

Credit for this dish goes to EASY RECIPES

Low-Carb Sautéed Zucchini with Mushrooms is a simple, healthy dish perfect for those looking to cut carbs without sacrificing flavor. Fresh zucchini and mushrooms are sliced and sautéed in olive oil with garlic until tender and golden. A sprinkle of fresh herbs like parsley or thyme adds an aromatic touch, while a dash of lemon juice or zest brightens the flavors. This versatile side dish pairs well with any protein or can be enjoyed on its own for a light, satisfying meal.

Ingredients:

• 2 large zucchini - sliced into half-moons
• 2 cups mushrooms - sliced
• 2 tbsp olive oil
• 2 cloves garlic - minced
• 1 tsp dried thyme
• salt and pepper to taste
• lemon juice to tase
• 1/4 cup grated Parmesan cheese - optional
• fresh parsley - chopped - for garnish

Preparation:

Heat olive oil in a large skillet or Dutch oven over medium heat. Add garlic and sauté for 1 minute until fragrant.

Add the mushrooms and cook for about 5 minutes, until they begin to brown. Add the zucchini slices and thyme. Season with salt and pepper.

Cook for another 7-10 minutes, stirring occasionally, until the zucchini is tender.

If using, sprinkle with Parmesan cheese and let it melt over the vegetables. Garnish with fresh parsley before serving.

 Blessed be… and happy cooking!

Lemony Shrimp & Shirataki

It was a quiet Sunday afternoon... snow was falling... I pulled a Chef Pepin move of "Use whatever is in the fridge." :-) What I ended up with was a twist on a previous shrimp dish that deserves its own spot on the blog. Enjoy!

Ingredients:

• 1 lb large shrimp - cleaned, tail off, cut in half
• 1 lb Shirataki noodles
• 2 tomatoes - diced
• 3 cloves garlic - smash-minced
• 1 yellow onion - chopped
• 2+ tbsp lemon juice
• citrus salt to taste
• olive oil as needed

Preparation:

Rinse the Shirataki noodles in a fine mesh colander for to minutes. Let dry for a few minutes and then add them to a dry nonstick Dutch oven over medium heat. Toss repeatedly for a few minutes until all liquid has evaporated. Add the lemon juice and citrus salt and allow it to be absorbed during tossing. Remove noodles from pot and set aside, covered.

Add olive oil to the pot and saute the shrimp with some citrus salt until shrimp are just done. Remove from pot and set aside.

Add onions and garlic with olive oil to the pot and saute until translucent and onions are just getting soft.

Add the tomatoes and saute until tomatoes begin to break down and the mix becomes a bit creamy.

Next add the shrimp and Shirataki noodles and gently blend it all together. At this point adjust seasoning with more citrus salt and/or lemon juice.

Serve immediately and listen for Yummy Noises.... :-)

Blessed be... and happy cooking!